Perhaps many friends know that warm-up exercises should be carried out before exercise. In fact, most warm-up exercises are stretching exercises to protect yourself from injury during exercise, but don't forget to do corresponding stretching exercises after exercise, which will help to relax tight muscles and reduce discomfort after exercise.

Then share 7 groups of stretching exercises, so that everyone can learn to stretch!

The first group: breast enlargement

Action essentials: keep your hands straight and your back behind your back. First, cross your hands, then turn them over and put them down. Stretch your shoulders back and you can feel the tightness of your chest muscles.

Group 2: Shoulder Stretching

Action essentials: stand with your feet shoulder-width apart and your knees slightly bent. Hold your left hand on your chest, bend your elbow to an appropriate angle, at the same time, extend your right hand from the gap of your left elbow, and then put your right arm close to your body. This position can stretch the muscles around your shoulder joint. Don't forget to repeat the action in another direction after completing one direction.

The third group: triceps brachii stretching

Action essentials: stand, bend your left arm behind your head, put your right palm on your left elbow, and drive it to stretch to the right. When doing this action, you should feel the triceps muscle on the back of your left arm tightened, and then repeat the action in another direction.

The fourth group: lunge upper limb stretching

Action essentials: the left leg is lunged forward, the right leg is straight, and the thigh and calf are kept at 90? Bend over, this action should make the front thigh and hip joint feel stretched. Keep your hands and arms straight, close to your ears and palms facing each other. Inhale, exert your strength on your waist and abdomen, lean sideways, move your left hand backward, and put your right hand on your left knee to fully stretch your side chain muscles. Then repeat the action in the opposite direction.

Group 5: Stretch the inner thigh.

Action essentials: sit cross-legged, with your legs bent, your legs close to the ground, your feet facing each other, and your knees gently pressed down. Hold the soles of your feet tightly with your hands and keep your movements intact. Shake your knees down for 5 seconds, and then repeat.

Group 6: Stretch the back of thigh.

Action essentials: the left knee is straight, the right leg is bent, the leg is close to the ground, the right palm is attached to the inner thigh of the left leg, and the upper body is stretched forward until the fingers can touch the sole of the left foot, and the body vibrates downward, feeling the muscles of the thigh and the back of the calf stretch, and then changing legs to repeat the action.

Group 7: gastrocnemius stretching

Action essentials: the left leg is slightly flexed, the right leg is straight, the right toe is supported by both hands, and the chest is as close as possible to the thigh. Feel the gastrocnemius stretching on the back of the calf, and then change legs and repeat the action.

Have you learned all the above seven groups of stretching exercises?

In fact, the most important thing in all sports is two words: persistence! In particular, stretching will rebound once it stops for a period of time.

Therefore, before and after exercise, I still spend 15-20 minutes in my spare time every day to do a complete set of stretching exercises. I believe you will have beautiful muscle lines.